Zinc has been a hot topic in the news recently. But do you understand what zinc actually does for your body?
Zinc is involved in more than 200 enzymatic reactions in the body including genetic expression (super important!), cell division and growth, immune function, your ability to taste and smell well, and it decreases the length of viral and bacterial infections such as colds and flus. It’s the second-most abundant trace mineral in the body, after iron.
This essential mineral isn’t produced in your body, which means you need to eat it and then be able to absorb it, or take a high-quality supplement that you can assimilate, in order to get any benefits.
Many people are deficient in zinc.
This is mainly due to a diet low in zinc (vegetarians – sorry it’s just a fact), poor digestion and absorption (almost everyone I speak with and evaluate labs for has some level of digestive insufficiency), or some genetic factors.
I prefer to use food as medicine but have found that many people just do better taking a high-quality zinc supplement.
Foods that contain zinc are:
- Oysters (74gm per 3 oz) – The highest source in food
- Red Meat
- Poultry
- And a lesser amount from some beans and nuts
Did you know that “a daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system”? https://ods.od.nih.
Are You Susceptible to a Zinc Deficiency?
- Athletes: If you’re an athlete who enjoys prolonged activity, you likely lose zinc through your sweat and will need to supplement.
- Vegan or Vegetarian: If you’re a vegan or vegetarian with low dietary intake of zinc (likely), then it’s important to take a professional-grade zinc supplement.
- Elderly: If you’re elderly, you have absorption issues due to age.
- Teenagers: Teenagers are likely to have a poor diet and need the zinc for healthy development.
- Immune compromised individuals: This includes anyone who has opted to receive Any vaccines (yep, they compromise your immune system), gut issues (Crohn’s, IBS, celiac, non-celiac gluten sensitivity, lactose intolerant, get gas and bloating, have food sensitivities, skin issues like eczema, environmental allergies etc), autoimmune issues or diagnosed diseases like Hashimoto’s, chronic infections like Lyme disease, HIV, or cancer. You need an easy-to-absorb supplement.
- Burn survivors: You have an increased need for zinc for wound healing.
Why is Zinc so Important for Your Health?
Zinc plays an important role in boosting your immune system. One way zinc supports you is by helping your body manufacture T-Lymphocytes, which combat viruses and bacteria. Research has shown that zinc seems to also reduce the length and severity of the common cold and flu. And it appears that every immunological process is influenced by zinc! This means that a zinc deficiency, even a small one, can reduce your body’s ability to fight off pathogens and produce antibodies.
Ladies, let’s talk skin and aging….
The skin, a huge organ, contains the third highest amount of zinc, compared to other organs. Zinc helps with collagen synthesis, connective tissue health, and would healing, thus keeping our skin healthy and youthful. It’s also essential for pregnancy and childhood development.
Men, let’s talk prostate….
The prostate gland contains the highest concentration of zinc of any other soft tissue in the body. Healthy amounts of zinc support a happy prostate as well as affect normal testosterone production.
You get the picture. Zinc is important!
But not all zinc is created equally. So, which form should you take?
The most important consideration is Absorption. If you take a zinc supplement, are you able to actually absorb and use it? The form of the mineral, as well as what it is bound to, actually does make a difference.
If you’re getting zinc from a nearby big chain store or bulk store, you’re likely getting very cheap crap that you can’t even use. This just gives you expensive urine!
In general, minerals are not well absorbed in the body, so simple chemistry can help us overcome this challenge. Research has shown that certain forms of zinc are better absorbed than others.
The Top Two Forms of Zinc:
- Zinc Picolinate
- Zinc Bisglycinate
In general, a chelated zinc will also be easier to absorb.
Conclusion: zinc citrate and gluconate are not as easy to absorb so don’t waste your money.
Dosage?
Dosage depends on your age, weight, health, genetics, nutrition, and gut health. On average, a healthy adult needs approximately 30-50 mg of zinc picolinate a day.
An Exception: There is a genetic disorder called Pyroluria (Pyrrole Disorder) that causes a zinc and Vit B6 deficiency leading to depression, anxiety, and a whole host of challenges that most doctors don’t associate with a nutrient deficiency and rather a mental health issue. These people need to gradually increase their zinc, which will help them release excess copper, so go slowly. Make sure you’re working with a trained healthcare provider who understands how to work with this disorder.
If you haven’t already added Zinc to your nutrient routine, now is a GREAT time to do so.
Stay informed and empowered around your health. I believe you’re worth it!
Blessings of Vibrant Health,
Kristin Grayce McGary
Health and Lifestyle Alchemist
LAc, MAc, CFMP©, CST-T, CLP